Losing weight can lead to increased confidence and a happier life, but it’s not always easy getting started.
When trying to lose weight or get back to eating a balanced diet, many people struggle with adapting to new foods and finding healthier recipes to cook. Often times, people give up due to the major changes a healthy diet requires.
Table of Contents
- 1 What is Nutrisystem?
- 2 How Does Nutrisystem Works?
- 3 Nutrisystem Meals & Foods: Everything You Need To Know
- 4 What is Nutrisystem Turbo 13?
- 5 What are Nutrisystem Turbo Shakes & Nutri-Pro Shakes?
- 6 How Much Weight Will I lose on the Nutrisystem Diet?
- 7 Nutrisystem Reviews & Results: What People are Saying about Nutrisystem
- 8 Nutrisystem Pros and Cons
- 9 How Much Does Nutrisystem Cost?
- 10 Where to Buy Nutrisystem?
- 11 Nutrisystem Deals & Specials:
- 12 Nutrisystem FAQs
This removes the difficulties of cooking, finding new recipes, and having to plan out each calorie for every meal.
Nutrisystem is designed as a weight loss program, but it can also be used to maintain a healthy lifestyle and balanced diet. For those struggling with weight loss, Nutrisystem provides a simple program that can be followed without any thought or second-guessing.
This Nutrisystem review will cover everything about the company and its products, pros and cons, what customers can expect from the program and much more.
What is Nutrisystem?
Nutrisystem began in 1972 and initially sold weight loss programs and meals along with personalized counseling through its stores.
In 1999, it began to sell directly to customers over the phone and online. Soon after, its mobile program took off which made the system even more efficient for its customers.
Customers can choose a plan from three basic categories:
Nutrisystem available weight loss programs include “Nutrisystem for Women”, “Nutrisystem for Men”, “Nutrisystem for Diabetes” and “Nutrisystem for Vegetarian”. You have the option of choosing from 3 main diet/meal plans Basic, Core and Uniquely out of the weight loss programs mentioned above.
- Basic which comes with pre-selected frozen and non-perishable foods
- Core which includes an expanded frozen and non-perishable menu along with free counseling services
- Uniquely Yours which includes additional frozen foods along with all the previous options and more select choices
The recent additions include a plan for men, vegetarians, and diabetics. Each order includes enough food for 28 days, and each day allows for 4-5 meals.
The meals are designed to help customers lose an average of 1-2 lbs. per week although additional exercise is encouraged.
All of the plans are home-delivered on a specified date, and they can be ordered on a monthly basis with a recurring order option. All plans require customers to purchase their own fruits, vegetables, and milk for items like cereal.
How Does Nutrisystem Works?
Nutrisystem follows a basic philosophy that makes losing weight attainable and simple for all lifestyles. One of the most common difficulties people have with dieting is the process of counting every calorie and learning about new meals.
With Nutrisystem, each meal is prepackaged with enough nutrients to keep one healthy and full without the risk of overeating.
• Portion Control: The main tenant of Nutrisystem is portion control. By eating their scientifically calculated portions, people will be full and with enough energy to complete their day without hunger pangs. This ensures that dieters can lead an active lifestyle without daydreaming about food or desserts.
• Balanced Nutrition: The next tenant of Nutrisystem is its incorporation of balanced nutrition. Oftentimes, people start their day with a sugary muffin or have a lunch that’s loaded with carbs.
With Nutrisystem, each meal has the right balance of protein, simple carbs, and vitamins to ensure that blood sugars stay within a normal range and that people don’t get hungry.
Most Nutrisystem meals are high in protein which supplies the body with working energy and lean muscles. Since the meals are low in carbs but high in fiber, people will feel fuller without risking weight gain. Plus, fiber helps to regulate the body and ensure that everything works at optimal levels.
Plus, all meals have a low-glycemic carb index which helps the body regulate its blood sugar levels. When foods are high in sugars or carbs, the body works overtime to process it all which then results in an energy crash.
Nutrisystem’s meals are designed to keep blood sugar levels steady which can reduce tiredness, mood changes, and the risk of diabetes. In addition, most foods are preservative-free to ensure a healthy and natural balance.
• Frequent Meals: Finally, Nutrisystem works by encouraging multiple small meals throughout the day. When many people initially think of dieting, they imagine a life of hunger and infrequent meals.
However, a sparse diet encourages eventual overeating, snacking, and a desire to quit the diet altogether. By frequently eating portioned meals, dieters can reduce their weight without going hungry.
They can avoid the trap of overeating which leads to lethargy and weight gain while still enjoying tasty meals throughout the day.
The Nutrisystem Process
Nutrisystem customizes everything so everyone can be satisfied by their plan. Customers can choose from a selection of plans that caters to specific goals, starting weights, plus specialized plans for diabetics.
Next, customers can choose their favorite meals and snacks or they can choose the Favorites Pack which comes with Nutrisystem’s most popular choices.
Finally, customers will place an order at the official Nutrisystem website and can expect their package to arrive within 4 business days.
Does Nutrisystem Work?
Nutrisystem will assist in losing weight and leading an overall healthier lifestyle. The program is also considered safe for those with diabetes, high blood pressure, and cholesterol, plus heart disease. Of course, everyone is different and goals may be reached at different times than others.
One of the keys to Nutrisystem is following the program while incorporating other healthy activities into one’s daily routine. Following the program may be enough, but daily exercise will greatly enhance the weight loss and health benefits.
Along with this, the addition of fresh fruits and vegetables will make the benefits more pronounced.
People should also be aware that once they go off the program, it’s important to continue to follow its teachings about moderation.
When returning to home-cooked meals or non-Nutrisystem items, it’s crucial that people still moderate their intake and don’t jump back into old habits.
By using the program as a teaching tool, people will be able to stay at a healthy weight after the program or during times when the food isn’t available such as vacation.
Nutrisystem Meals & Foods: Everything You Need To Know
One of the most important things you’ll need to look into when deciding on a diet delivery program is its meal plan and food content. Is it very important to know, in full detail, what you will be eating, how many times a day, the preparation & cooking process and if you will be supplying some of your own food, plus much more.
Nutrisystem Meals & Glycemic Index
Nutrisystem meals are created around the science of the “Glycemic Index”, which is a measure of how foods, specifically carbs, affect blood sugar levels.
The measure ranks food on a scale of 0 to 100. Foods with a high glycemic index (GI) are digested and absorbed quickly which will often cause a spike in your blood sugar level. Now foods with a low Glycemic Index are digested and absorbed at a much slower pace which will result in a slower rise in blood sugar levels.
Also, Low Glycemic Index foods leave you feeling full longer as opposed to High Glycemic Index foods which can store body fat due to high levels of insulin.
Foods that fall into the Low Glycemic Index category are usually foods high in protein and fiber. Nutrisystem provides you with a grocery guide that is broken down into four categories – SmartCarbs, PowerFuels, Vegetables, and Extras. The guide also lists many Glycemic Index foods.
Nutrisystem Food Selection
Nutrisystem does a great job at giving users variety! With over 150 foods in their selection, you won’t find yourself getting bored with the same foods. Nutrisystem meals are easy to prepare and proportioned to keep you feeling full and satisfied – key elements for a safe and effective weight loss process.
If you subscribe to Nutrisystem Basic Plan, you’ll get their pre-selected assortment of popular menu items. If you would like access to the 150 food selections and be able to choose/customize meals, you will have to pay an additional $28 per month.
Now, if you sign up to Nutrisystem Core or Uniquely Yours plan, you can choose and customize your own meals without any extra charges.
How Many Meals Will I Be Eating Daily With the Nutrisystem Diet
All Nutrisystem diet plans include the following:
- 4 meals a day for women: breakfast, lunch, dinner and snack.
- 5 meals a day for men: breakfast, lunch, dinner and two snacks.
Note: Each day, you’ll need to supply your own vegetables and fruits.
Can I Supply & Cook Some of My Own Meals That Aren’t Provided by Nutrisystem
Yes, you can! Nutrisystem encourages you to practice portion control and healthy eating on your own. Nutrisystem calls it “Flex Meals” — these are meals, or snacks, that you will prepare and cook for yourself. You will be incorporating five flex meals, in total, into your meal plan (breakfast, lunch, dinner and two snacks) each week. Nutrisystem provides you with a grocery guide to help you with the process, or you can follow one of their recipes. You can also use your Flex Meals to dine out at a restaurant.
Note: Flex meals will be meals that you’ll create using Nutrisystem guidelines. Before you can start building your flex meals, you’ll want to revert back to your Nutrisystem Grocery Guide to determine which SmartCarbs and which PowerFuels you’d like to include.
*** Here is an example guideline for Flex Meals (image)
You can visit Nutrisystem Flex Meals section on their website for delicious and easy recipes that will fit perfectly with your plan!
Important Details About Nutrisystem Meal Plans
It is worth noting that with the Basic or Core plan, you get “Ready-to-Go” (non-frozen) foods whereas, with the Uniquely Yours plan, you’ll get complete customization of over 150 foods, including unlimited restaurant-inspired frozen entrees.
What is Nutrisystem “Ready-to-Go” Foods?
Nutrisystem Ready-to-Go (RTG) foods are already prepared and packaged for portability. RTG meals don’t require any refrigeration and the meals are ready to cook/microwave at any time.
Nutrisystem uses a “soft canning process” for their Ready-to-Go meals. Soft canning is basically a combination of canning and vacuum sealing that allows food to be preserved, stored and eaten at a later time.
Note: “Soft Canning” is just the name of the process. The food is not stored/packaged in cans.
How Healthy is Nutrisystem Food?
Over 100 items from Nutrisystem contain no artificial preservatives, and those that do will be specified. Each meal is designed to have enough required nutrients for a healthy diet, and most meals are high in protein and fiber while containing zero trans fat or MSG.
By reducing carbohydrates and including a high protein and fiber profile, customers can expect to steadily lose weight without feeling too hungry. However, customers must incorporate separately purchased fruits and vegetables to get enough vitamins and minerals.
What Does the Average Menu Include?
While each plan has some additional choices, a standard menu will feature common breakfast, lunch, and dinner items along with healthy snacks.
Some items may seem unhealthy such as pizza or chocolate muffins, but they are designed with dieters in mind and contain a low carbohydrate profile along with high amounts of fiber and protein.
Some breakfast items include:
- Cinnamon rolls
- Chocolate muffins
An average lunch may include:
- Chicken noodle soup
- Loaded baked potato
Some dinner items include:
- Pasta with meat and cheese
Plus, there are several snack items such as:
- Flavored protein shakes
- Honey pretzels
- Chocolate cookies
Some foods are not delivered, but they are recommended as snacks or additions to a healthy diet. This includes:
- Fresh fruits and vegetables
- Milk for cereal
Nutrisystem recommends that people refrain from eating out especially at fast food restaurants. Along with this, the program advises customers to avoid alcohol as most alcoholic drinks contain unnecessary carbohydrates along with being unhealthy in general.
Also, each meal plan is for one person. It is advised to not split portions or give away meals as this can lead to cravings or breaks from the schedule. If a couple wishes to join the program together, they must order two separate packages to ensure success.
What is Nutrisystem Turbo 13?
Nutrisystem Turbo 13 is a special offer that is included in all Nutrisystem plans except the Diabetes Plan. Turbo 13 is specifically designed to help you lose up to 13 pounds and 7 inches in your first month.
With Turbo 13, you receive a whole weeks worth of foods meant to super-charge the effects of the Nutrisystem main diet plans.
Note: Turbo 13 is Nutrisystem’s new & improved version of Lean 13!
Note: For Men, Turbo 13 is called “Turbo for Men” where you can lose up to 18 pounds and 8 inches in your first month. You can read our Nutrisystem for Men review here for further details.
The first week of Turbo 13 will include Turbo Takeoff – you’ll receive the following items with your first shipment:
- Seven TurboShakes (women) or Seven Nutri-Pro Shakes (men) which is full of probiotics and protein
- Seven days of specific breakfast, lunch and dinner meals
- Seven NutriCurb nutritional bars (helps with cravings)
- Seven TurboBoosters (helps with metabolism and increases energy)
- “Daily Tracker” to keep tabs on your progress
- Meal Planner
After completing Turbo 13 your first week, you will transition into the main plan that you’ve chosen at signup (Basic, Core, Uniquely Yours, Mens, etc).
What are Nutrisystem Turbo Shakes & Nutri-Pro Shakes?
Nutrisystem Shakes comes with all plans and are meant to support digestive health, help shrink your belly and help you feel fuller longer. Women will be getting Turbo Shakes and Men will be receiving Nutri-Pro Shakes.
Nutrisystem Turbo Shakes (Women)
Turbo Shakes are packed with protein and fiber, plus it contains 22 vitamins and minerals. Vanilla and Chocolate are the only flavors currently available and both flavors contain 130 calories.
*** Vanilla Turbo Shake Ingredients
*** Chocolate Turbo Shake Ingredients
Nutrisystem Nutri-Pro Shakes (Men)
Just like Turbo Shakes, Nutri-Pro shakes have probiotics and are packed with protein and fiber. They are also low glycemic to support energy and contain 22 vitamins & minerals.
Vanilla and Chocolate are the only flavors available and they both contain 170 calories.
*** Vanilla Nutri-Pro Shake Ingredients
*** Chocolate Nutri-Pro Shake Ingredients
Note: Nutrisystem will sometimes offer a free shaker bottle with a purchase of a diet plan. At the moment, they have the shaker bottle as an add-on for $9.99 (which is a great price for a shaker bottle). I always recommend getting a shaker bottle with a grid. It breaks up clumps while mixing and it just comes out much smoother with a better consistency. You can find decent shaker bottle with a grid over at Amazon.
How Much Weight Will I lose on the Nutrisystem Diet?
One of the first questions people may ask when considering a weight loss diet – How much weight can I possibly lose? Or will I be able to achieve my weight loss goals with this diet plan?
First and foremost, Nutrisystem diet plans consist of meals that are portion-controlled and contain between 1,200 to 1,500 calories a day – which put you in a healthy and safe range to lose the recommended 1 to 2 pounds per week.
Some people may lose more than the recommended amount of weight due to their individual metabolism, activities, water intake, etc.
Nutrisystem incorporates a low glycemic diet which studies have shown to be more effective than limiting fat. Studies have also shown the following weight loss statistics for women & men on the Nutrisystem diet for the first month:
*Average weight loss in a study was 11.6 lbs. and 8 inches total. Inches lost from hips, waist, chest, thighs and arms in the first month. (Women)
*Average weight loss in a study was 15.15 lbs. and 8 inches total. Inches lost from overall body composition. (Men)
Nutrisystem has the science and math to back-up their weight loss claims. You are more than likely to lose weight with Nutrisystem if you stick to the plan. Nutrisystem provides you with all of the tools needed to have a successful weight loss journey. It will be up to you to commit and dedicate yourself. Nutrisystem also has a dedicated page showcasing success stories of individuals weight loss stories – it is worth checking out for motivation, tips, general information and more.
Nutrisystem Reviews & Results: What People are Saying about Nutrisystem
By going through an assortment of recent and verified user reviews, it’s easy to see a pattern of what works and what doesn’t with the Nutrisystem program.
Many people liked how the shipments arrived on time and with the specified foods. People also liked the taste and freshness of the foods. Even the more negative reviews didn’t mention the product’s taste or freshness.
A majority of the reviewers stated that they did lose weight following the system. Roughly half the reviewers lost the promised 1-2 lbs. per week, while the other half lost weight at a slower or even faster pace.
Many of the successful reviewers also mentioned adding exercise to their routine and drinking water instead of soda.
One of the common highlights found in the Nutrisystem reviews was the overall convenience of the program.
People praised how the pre-packaged portions made dieting simple and stress-free. For people who get overwhelmed about dieting, Nutrisystem’s program is very easy to follow.
While the majority of the reviews were positive or at least neutral, there were some negative reviews with points that everyone should consider.
The most common complaint was how the foods were loaded with sodium. Sodium is added to most Nutrisystem meals to increase the flavor and to ensure it stays fresh during its extended shelf-life.
While sodium is generally acceptable for healthier and younger individuals, an excess amount becomes problematic especially to the overweight and elderly.
Many reviewers mentioned that their doctors had advised against increased sodium intake, and their ages ranged from 60-85 years old. A diet high in sodium can lead to an increased risk of heart attack, stroke, and high blood pressure.
Nutrisystem’s foods may not be exceptionally high in sodium, but they are higher than home-cooked meals due to their necessity for increased shelf-life.
A commonly mentioned neutral point is that most meals must be microwaved. Some reviewers loved how simple this made everything, but others were upset at the monotony and limitations this gave them.
Some reviewers disliked how they would have to microwave their food at work, and others wished they could bring their food on hikes or vacations without the need for a microwave.
Nutrisystem Pros and Cons
- Meals are pre-packaged and in optimal portions to reduce overeating while also simplifying the dieting process.
- Likely to promote a healthy and steady weight loss.
- Customers can pay once a month and not have to plan future meals or learn how to cook new recipes.
- Removes the mental aspect of dieting.
- The meals are regarded as tasty and generally filling.
- A wide variety of foods including favorites like pizza, lasagna, and chocolate pastries.
- Follows a similar diet that many customers are used to so that dieting doesn’t feel like a chore.
- Meals can be microwaved or prepared in about five minutes.
- The price comes out to roughly $9-12 dollars per day making it cheaper than eating out.
- To ensure freshness and good taste, most foods are high in sodium which can be risky for the elderly, overweight, and those at risk of high blood pressure.
- It can be easy to become dependent on Nutrisystem making overeating more likely once the program is stopped.
- Since most foods are microwaved, it can be difficult traveling or going on a picnic with the provided meals.
- Nutrisystem is not recommended for pregnant women, and customers should consult with their doctor before beginning this or any other diet program
- Counseling isn’t available for all plans
- Eating out is very limited
How Much Does Nutrisystem Cost?
Nutrisystem costs will vary according to the plan you select. Also, you will be billed on a monthly basis. If you sign up for auto-delivery, it will reduce your monthly cost by 35% and will include free FedEx shipping.
For each 28 day plan, Nutrisystem costs:
Nutrisystem for Women, Nutrisystem for Women Diabetes and Nutrisystem for Women Vegetarian Costs:
- Basic: $278 w/ auto-delivery and $429.22 with one-time delivery
- Core: $298.99 w/auto-delivery and $459.98 with one-time delivery
- Uniquely Yours: $343.99 w/ auto-delivery and $529.22 with one-time delivery
Nutrisystem for Men, Nutrisystem for Men Diabetes and Nutrisystem for Men Vegetarian Costs:
- Basic: $318.99 w/ auto-delivery and $490.75 with one-time delivery
- Core: $338.99 w/auto-delivery and $521.52 with one-time delivery
- Uniquely Yours: $383.99 w/ auto-delivery and $590.75 with one-time delivery
Note: With all “Basic Plans”, counseling is an additional $19.99 per month (optional). If you are subscribed to either the Core or Uniquely Yours Plan, counseling is free.
Also, with Basic or Core plans you’ll receive “Ready-to-Go” (non-frozen) foods. However, with the Uniquely Yours plan, you’ll get complete customization of over 150 foods, including unlimited restaurant-inspired frozen entrees. Refer to our Nutrisystem Meals section above to learn more about Ready-to-Go meals.
Where to Buy Nutrisystem?
Nutrisystem Deals & Specials:
Today’s Deal: Click Here to Save 40% On NutriSystem Turbo 13 (All Plans) Plus FREE Bars & Shakes & Free FedEx Shipping Today! (Offer Expires Soon!)
Today’s Deal: Click Here Save 40% On Nutrisystem For Men Plus FREE Bars & Shakes & Free FedEx Shipping Today! (Offer Expires Soon!)
1. How can I contact Nutrisystem?
You can contact Nutrisystem through its contact page at http://www.nutrisystem.com/jsps_hmr/help/contact.jsp or call customer service at 1-800-585-5483.
2. Are there any restrictions on who can use Nutrisystem?
There are some restrictions on who can use a Nutrisystem program. Some are but are not limited to, women who are pregnant, people with allergies to peanut, soy or latex, have anorexia or bulimia, have chronic kidney disease, or have a condition requiring a gluten-free or ketogenic diet.
The Nutrisystem program is not for children under 14 years of age. Teens between 14-17 years of age require a doctor’s approval and a special meal plan. A doctor’s approval is also necessary for men over 450lbs and women over 400lbs. Nursing mothers will also need a special meal plan.
For any questions or concerns about any special restrictions or adjusted meal plans, contact the Nutrition & Dietary Services team at firstname.lastname@example.org or call 1-888-995-3438.
3. Will I be exercising while on the Nutrisystem diet?
Nutrisystem recommends that everyone maintains a regular physical lifestyle for their lifelong well-being and health. They encourage their customers to achieve national health recommendations of 2.5 hours of moderate physical activity each week while working towards their weight loss goals. To help put you on that journey, they created My Daily 3.
My Daily 3 is a plan geared to have you focused on achieving 30 minutes of physical activity per day, for 2 weeks. It will get you moving and will help boost your metabolic burn for maximum weight loss results. You can do the 30 minutes of physical activity all at once or in 10- or 15-minute intervals during the day. My Daily 3 also includes strength training routines 2 days a week — which, in most part, is geared to work your muscles and maximize health benefits. After the 2-week agenda is done, you can either continue with the plan again or begin to incorporate other forms of activity — the key is to get you motivate, burn fat and stick with it!
For an extensive list of customized weight loss activities, visit numi.com or download the NuMi app,
4. Are there any side effects associated with the Nutrisystem diet?
First and foremost, we always recommend that you consult with your doctor before starting any weight loss or exercise regimen. Bloating may occur due to the high fiber content in the meals. Even though the diet plans contain 25-35 grams of fiber a day (in agreement with the suggested Daily Intake), many people usually don’t consume that much fiber on a regular basis.
In return, beginning the Nutrisystem plan may cause some bloating at first. Allow a few days for your body to adjust to the new meal plans. While Nutrisystem doesn’t have any specific side effects listed on their website, most consumers consider the Nutrisystem program to be safe and healthy.
5. Can I Cancel Nutrisystem at any time?
You can cancel at any time, however, what your payment method gets charged for depends on when you cancel. To cancel your auto-delivery order, you must cancel before 6 pm ET the day before your order is set to process by calling 1-877-338-8446. Nutrisystem will be unable to make any changes to your order at that point. If you cancel after the 14-day money back guarantee period and before paying for your second consecutive 4-week order, you will be charged the $125 auto-delivery discount you received for your first shipment.
6. What’s included in my first shipment?
With all plans, you will receive 4 meals: breakfast, lunch, dinner and snack (Mens’ plan includes 2 snacks). However, you will be eating 6 times a day by incorporating your own fresh veggies and fruits.
In your first shipment, you will get Turbo Takeoff — a special first week of meals and snacks to help you kick-start the Nutrisystem program. Turbo Takeoff includes breakfasts, lunches, dinners, shakes and snack bars for a week. This is included with all plans except the diabetes plan (Nutrisystem D has a different plan).
You will then continue to lose weight with the Nutrisystem meals and snacks. Eat 6 times a day by adding a couple of grocery items each day: lean proteins, dairy, fruits, fiber-rich good carbs, and fresh veggies.
Depending on the plan you pick (Basic, Core or Uniquely Yours), you will also receive free shipping, free online tracking tool, unlimited access to expert counselors and dieticians, and your choice of over 150 food selections.
7. How long does it take to receive my first shipment?
Depending on the arrival location, it can take 4-10 business days from the day that you place your order. With Uniquely Yours orders, the meals will be sent in 2 separate shipments: one with shelf-stable foods and the other with frozen foods. You can track your package at Nutrisystem.com by using the shipping number on your order confirmation.
8. What is the Nutrisystem NuMi App?
The Nutrisystem NuMi app is a tracker that can be downloaded to your smartphone. NuMi has a full access, Nutrisystem entree database with a scanner. You can also track and log your foods, drinks, activity and weight loss progress to help you stay on track. Get a huge variety of recipe and fitness ideas, customized to your level. NuMi app syncs with Fitbit, Apple Health, Jawbone and more.
What Do You Think?
For those wishing to lose weight and live a healthy lifestyle, Nutrisystem provides a comprehensive and affordable program that will likely work for most people.
The cost is less than most people spend at the grocery store each month, and it’s certainly less expensive than eating out at restaurants or cafes.
With most people enjoying the taste and simplicity of the plan, Nutrisystem is worth trying and will generally produce positive results for weight loss and healthier living.
We’d love to hear about your experiences with Nutrisystem! Share it with us and our readers in the comments below!